The Psych Wellbeing | 7-Column Thought Record Sheet

✨ Remember: Thoughts may be 100% true, 0% true, or somewhere in the middle.
Just because you think something, doesn't necessarily mean it's true. Use this structured sheet to examine your thoughts, identify patterns, and develop a more balanced perspective.

Client Name

Date / Time

Therapist / Counsellor

Situation / Trigger What happened? Where? When? Who with?	Feelings & Body Sensations Emotions (0-100%) & Body sensations	Unhelpful Thoughts / Images What went through my mind? What does it mean? Worst that could happen?	Facts That Support What facts make the unhelpful thought totally true?	Facts That Oppose What facts make it NOT totally true? Opinion vs fact?	Alternative, Balanced Perspective STOPP! Take a breath. Another view? What would I tell a friend?	Outcome Re-rate emotion (0-100%). What could I do differently?

🛑 STOPP! — Pause, take a breath, step back

Ask yourself: What am I responding to? What 'button' is this pressing for me? Is my reaction in proportion to the actual event? Is this really as important as it seems?

💡 Questions to build an alternative, balanced perspective:

What would someone else say about this? What's the bigger picture? Is there another way of seeing it? What advice would I give a friend? Is this fact or opinion? What will be most helpful for me right now? What can I do differently? What would be more effective?